Category: Uncategorized

DATE: 2021-07-14
AO: Compound
Q: Popeyes
PAX: Hightower, Sam Adams, buffet, I-Beam, Yard Sale, Obadiah, Zeus, Rambler, swish FNGs: None
COUNT: 10
WARMUP: Couple laps around the field with high knees, butt kickers, twists, arm circles, star jacks, side straddle hops, etc
THE THANG: Carry coupons to the 10, 10 burpees, sprint to the opposite goal and sprint back. Carry coupons to the 20, 20 squats with coupon, sprint to goal line and back. Carry coupons to the 30, 30 burpees, sprint to goal line and back. Carry coupons to the 20, 20 pull ups, carry coupons to the 10, 10 something and then 20 side straddle hops with a sprint finish to the opposite goal line and back. MARY: LBC’s, Merkins
ANNOUNCEMENTS: 3 year anniversary at #olympus on Saturday, @swish’s VQ on Friday at #sparta, @zeus has a Co-Q with MJP at #olympus on 7/31, @hightower has a shirt order coming up and maybe a couple other things I’m forgetting.
COT: Take some time to sharpen your ax (meditate, reflect, pray, etc) so you can be more effective at cutting down trees (where are you headed, what are you trying to accomplish, how are you doing it, etc)

DATE: 2021-07-13
AO: General
Q: Jenner
PAX: Toolbox, Lazlo
FNGs: None
COUNT: 3
WARMUP: SSH, mosey around the school to the field, windmills, arm circles, downward dog, cobra kai

THE THANG:

First up is deconstructed burpees, new style. Perform 1 merkin, 1 air squat, 1 SSH. Repeat with 2 merkins, 2 air squats, 2 SSH.
Repeat-o up to 5.

Second is max pull-ups. One PAX pony up to the bar while PAX run a loop to mid turn stairs and back. When pull-up bar is empty, next PAX hops on.

Third is bench presses (no, not what you’re thinking). Mosey over to Quincy Park to park benches near volleyball court. Perform 30 dips then 15 tall derkins.
Repeat-o.

Fourth, find the volleyball stashed in the reeds. Ask potential-FNG who has already grabbed the court (at 5:50am!) if we can hop on for five minutes. Make him join the fun of volleyball rally where every mistake is met with everyone doing a burpee in the sand. It got sandy.

Fifth is bid well to Josh and head to the playground.
Perform 5 pull-ups and boo-boo bear crawl down and around the hill to the first pavilion posts. Repeat-o.

Sixth is mosey back while tossing the ball back and forth. Any dropped ball is burpees for all!

MARY: boat and canoe while tossing the ball around. Any dripped ball is an immediate LBCx10. Penguin crunches and American Row, introduced by Toolbox, whereby you do a hammer, but follow through all the way behind you like you’re rowing.

ANNOUNCEMENTS: leadership call coming up and Ruck & Float July 24th details to be posted soon.

COT: Mary Angelou said, “Do the best you can until you know better. Then, when you know better, do better.” Constantly learn and do your best. It’s a cycle. Apply it to your life, your work, and your family.

DATE: 2021-07-13
AO: Atlantis
Q: Infinity
PAX: Deflator, Grease Monkey, Bratwurst, Momentum, Rogue, Rapid-J.Snow, Booking, Riot, Bone, Rousey-F3Grandstrand FNGs: Taken (FNG), Shake’nBake (FNG)
COUNT: 13
WarmUp: Copperhead Squats, Don Quixote, Michael Phelps, LBAC with leg raised, Merkins, and Mountain Climbers.

The Thang: HIIT stations with Toys
While listening to classic rock hits, we executed the following workouts in stations, 40 sec on, 10 sec off rotations through all of them three times: Resistance Band Thrusters
(core exercise)
Slosh Pipe Walking Lunges
Coupon Swings
Leg Raises over Coupon
(core exercise)
Resistance Band Merkins
(core exercise)
Resistance Band Bent Over Rows
(core exercise)
Resistance Band Squats
Jump Rope
(core exercise)

Core Exercises: Flutter Kicks, LBCs, Elbow Plank, Penguin Crunches, Side Plank, Side Crunches.

Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.

CoT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.

In that spirit, be mindful of those around you who are struggling and need your encouragement. Rather than asking how someone is doing, just let them know you were thinking of them and wish them well.

DATE: 2021-07-12
AO: Loco
Q: Gigawatt
PAX: Brisket, Hoff, Beaver Nugget, Scranton, Water Hammer, Madonna, Refueler, Shute, CrotchRocket, Bobcat, Bolt, Nolan FNGs: None
COUNT: 13
WARMUP: SSH IC, DQ’s IC, Cherry Pickers IC, Arm Circles IC, Michael Phelps IC – Teams were choosing at the end of warm ups THE THANG: GIGABOB GAMES – Day 1
Four team events with a bonus individual event at the end. The main events were;

1) BALLS TO THE WALL TEAM TIME TRIALS. Team’s formed a line at the wall. First HIM from each team assumed the position on the wall. That HIM held it for as long as they could. Once the they came down the next HIM on their team to their place. The team with the last HIM on the walls wins.
2) COUPON TOSS – Teams again form lines. First HIM in each line will toss the coupon as far as they can. They then peel off and go to the end of the line. The next HIM in line runs to the coupon and tosses it farther down the field. That HIM returns to the end of the line and rinse and repeat until the first team to go the full length (100yrds) of the field.
3) MURDER BUNNY RELAY RACE. Teams split in two. Half on one end of the field, half on the opposite end. On signal, first HIM on each team murder bunnies down the full length of the field and passes the coupon off to the next HIM, who in turn performs a murder bunny back down the field. That HIM passes the coupon off and rinse and repeat until all of the HIM’s on the team have done it once. The first team to complete the relay wins. 4) GOOD OLD FASHION TUG A WAR.

Each event had a point value and the team with the most points at the conclusion of all four events win’s the Trophy!

Day 1 winners were the Red Team – @Brisket, @Hoff, @Beaver Nugget, @Scranton, @Water Hammer, @Madonna
Last competition was a two minute MAX Merkin contest. The Winner was @bolt with 117!!

MARY: One minute of Flutter Kicks

ANNOUNCEMENTS: Day 2 of Gigabob Games is Wednesday finishing with Day 3 on Friday. 911 Stair Climb is approaching we need to start working on training for that. The Burg Launch, 23 of July
COT: Never forget to say “I Love You” to your love ones. I shared a story of a teen who’s father passed suddenly and the day’s leading up she never said those words to him. It is some thing that she says will forever haunt her. No matter what, say those three simple words. They are powerful words. Even if you are arguing or mad at that love one, you can still say it. You may never get to do it again.

DATE: 2021-07-13
AO: Freestate
Q: Horshack
PAX: Horshack
FNGs: Winston
COUNT: 2
WARMUP:
· SSH-x 25 IC
· Merkins-x 15 IC
· Cherry Pickers-x 15 IC
· 2 Laps with Karaoke
· El Capitan-15 each way OYO
· Windmills-x 15 IC
· Harry Rockettes x 15 IC
· Michael Phelps-x 15 IC

THE THANG:
• The Rat Race x 2 Rounds (The Rat’s Assignment is Full Length Blacktop Suicides with ONE Burpie at each of the five turns). Meanwhile, the other Rat completes a race and rotates after each exercise) · Race #1-Carolina Dry Docks
· Race #2-Peoples’ Chair
· Race #3-Dips
· Race #4-Squats
· Race #5-Mountain Climbers

MARY: Don’t let your feet touch the ground . . .
· Flutter-x 20 IC
· Reverse Crunches-x 20 IC
· Leg Lift Rosalitas -x 20 IC
· American Hammer -x 20 IC

COT: Q-Source 1.11: Meeting (Part 2)
To leave a legacy, a man must be competent in the practice of his Belief System

Because a Virtuous Leader lives according to a particular Belief System, he regards the Acceleration as a Mission-essential Task, something that must be done Competently. Competence results from practicing study of the belief system combined with practical application that turns head-knowledge into heart-knowledge.

A Virtuous Leader is an Effective Leader who also possesses the Leadership Virtues, which are the Habits and Ethics of moral excellence. These define what a Leader is and they are distinct from the Leadership Skills, the capabilities that enable him to do what an Effective Leader does.

For a Leader’s influence to outlast his lifetime requires a Legacy, and only a Virtuous Leader can create that through the consistent application of Leadership Skills in a manner that is both guided and governed by his Belief System.

Meetings hold a Leader Accountable to the Truth

Candor is graciously telling the hard Truth and demanding to hear it from others. It is one of the Leadership Virtues. Without Candor, a man cannot be a Virtuous Leader.

Candor is a rare quality, because people are hard-wired to avoid the adverse consequences that often arise from knowledge of the Truth.

Some leaders hide the Truth from their followers to avoid Accountability for their own failures, but also for a less selfish reason: to avoid bringing them pain. Because Truth is Disruptive, a weak Leader will shy away from telling the truth and justify it with the delusion that he is sparing them out of love.

But it’s an odd kind of love that leads a man to tell a Brother that he is Right when his boat is actually capsized.

Truth will often result in disagreement and pain. Yet, to be Candid – to be what a Leader is – one must tell the hard truth boldly and demand to hear it from others.